in person in the VIP lounge. Well it's a tough life being a journalist...I'm a little disappointed we didn't hit our target of sub-1:30 (our final race time was 1:40:23) and I take a hefty portion of the blame for not making my legs work as hard

(rpm). Typically cycling at a cadence 80 to 95 is most efficient.Gearing Combination of the front chainrings (1, 2 or 3 of them) and the rear cassette which is a cluster of cogs numbering between 5 and 10. The bigger the chainring on the front

cycling @ 100+revolutions per minute (rpm), 40 seconds recovery), 5 x (20 seconds harder gear, 40 seconds recovery), 10-minute recovery easy cycleFriday Swim session BSaturday Run session: 5-minute warm-up jog, 3 x (2-minute run, 1-minute jog, 30 seconds

maximum heart rate (MHR - calculate this at www.runnersworld.co.uk/heartrate) followed immediately by a 15-minute fartlek run at 65 to 85 per cent MHR. • A 20-minute fartlek cycle at 65 to 90 per cent MHR followed by a 10-minute fartlek run at 65 to 90 per

100m at race pace. CYCLE 20 minutes, checking gears, tyres etc.Evening RUN: 15 minutes with 3 x 30 seconds fast strides, alternating with 60 seconds recovery jog. Sun CYCLE: Warm-up: 10-15 minutes steady. Main: 1 hour 15 minutes easy spinning

hard, 1M easy; or speed session (eg 4 x 1K with 200m jog recoveries) RUN 1M easy, 3-4M hard, 1M easy; or speed session (eg 10-12 x 400m with 200m jog recoveries) RUN 1M easy, 4M fartlek, 1M easy Wed SWIM 16-20 x 1 length steady, with 10

the English Channel and a 181-mile cycle from Calais to the Paris finish line - in an astonishing time of four days, one hour and 42 minutes.Catch up with the inspiring highlights of Rachael's Arch2Arc adventure with our photo gallery.

intriguing thing, though, is this 13-day cycle of symptoms that you have noticed. There is no cycle in the body that I can think of that follows this pattern – neither tissue turnover nor hormone output. It is, I think, more likely to be caused by something

groups improved their VO2 max significantly, and reduced their 5K run times by seven per cent (running only) and eight per cent (running and cycling).  These results show that augmenting a running programme with cycling showed no drop in performance over

Q I’m 22 years old, with PBs from 16:49 for 5K to 1:16 for the half-marathon. My running is going well, but I’d love to try my local triathlon in August. I already swim and circuit train – my only fear is that replacing some of my training